Thoracic outlet syndrome⚡️
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pinch point number dos- pec minor. so as discussed previously scalene/first rib often make up a solid impingement site affecting the brachial plexus which holds the nerves that supplies your upper extremity skin and muscles 💪🏻 .
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🔹tingling, pain, grip strength issues into the hand, shoulder or up into the neck may be common complaints.
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if you follow this neurovascular bundle down it's pathway you can see it travels under the pec minor and over the ribs- if you're someone who say... sits all day with your arms out in front of you and rounds through the anterior shoulder or! you're constantly reaching up overhead🙋🏻‍♀️- this might be an issue for you.
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pec minor attaches the 3/4/5 ribs and the coracoid process of the scap- this dude helps protract your shoulder (like reaching for your key board👩🏻‍💻) and helps with downward rotation of the scap aka: it pulls your scap forward and tips it inward. keep in mind we got that posterior scalene hanging close in this mix attaching to the 2nd rib with pec major overlying the whole thing.
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🎥pec minor ( + major): to stretch- do the opposite of the action: 📍block front of shoulder in a doorway so you aren't just excessively stretching the anterior capsule 📍gently reach upward (elevate) 📍squeeze between the shoulder blades (retract)
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🎥chest opener: 📍lying face down stretch side arm goes slightly upward 📍using other hand help push body upward and back 📍slowly swing top leg slightly over 📍feel gentle stretch through chest
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and while stretching is great- reinforce the new rom by working on some scap retraction exercises, really check in on ergonomics at work, etc - and keep in mind, nothing says you can't have a double whammy going on - if you've only focused on the scalene issue, add in the pec minor culprit (and vice versa) and see if that starts to help
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questions? comments? hit me up! ❤️

Thoracic outlet syndrome⚡️
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as discussed tos is normally either neurological or vascular- the major pinch point for this condition is in the anterior neck between the scalene and first rib.
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our major player for neurological type tos is the brachial plexus- this dude originates from the lower cervical spine nerves in your neck and then goes on to supply skin and muscles of the upper extremity.
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the scalene muscle group is made up of three portions- anterior, middle and posterior. the anterior and middle connect onto the first rib; help lift it and laterally flex the neck. posterior connects to the second rib and does the same.
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guess where the brachial plexus exits? 👉🏻right between that anterior and middle scalene. so! it stands to reason if your scalene are tight they are likely elevating your first rib and shutting down this travel space. let me tell you things that don't like to have their space invaded. nerves, arteries and me.
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🎥scalene stretch: 📍go light with pressure, you might zing that irritated plexus if too aggressive- 📍find your collarbone, drag tissue slack the middle portion of it 📍turn your head toward contact and tip away; head straight forward and tip away; head away your contact and tip away
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🎥first rib mob; 📍tip head toward affected side find depression that forms behind collarbone 📍stick lax ball in there 📍overlap with strap/belt/towel 📍pull strap across body creating gentle downward pressure 📍move arm into overhead position and laterally tilt head toward that side
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👉🏻now make sure your breath is right- remember the scalene group is a secondary mover- if you're chest breathing all day this is gonna be an issue that needs to get addressed (see previous breathing series)
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questions? comments? hit me up! ❤️

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